Saturday, April 18, 2015


NorCal CrossFit Redwood City
Saturday, Apr-18, 10:30am to noon

Intermediate & Long Distance Workout
Part 1:  1000 single unders.
  • 100 single unders, 
  • 90 single unders, 
  • 80, 70, 60, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50, 60, 70, 80, 
  • 90 single unders.
All with 15sec rest b/t all sets

Part 2: 5 rounds:

6x Wall Kisses: Lay on ground, on back, feet touch the wall, arm stretched overhead, 10-12lb (should be light) wall ball in hands. Quickly bending at waist, while holding torso and arms in same position, and throw ball as high as possible against wall. Ball should just kiss wall. Catch ball. Bring ball back overhead and touch ball to ground (that’s 1rep)

9x Jumping push-ups onto wall ball (Scale: 45lb plate jumps or plate walks): Start in push-up/plank position with ball under chest and b/t arms. Jump up with hands and bring hand onto side/top of ball & then back to ground (that’s 1rep). Don’t worry about height you’re reaching on ball. Be quick.

12x Wall ball bench push press: Lay on wall ball between your shoulder blades (or lay back on bench). Use 20/14lb ball. While on your back (on ball), bring 20/14lb ball to your chest, push ball aggressively, ball should get slightly airborne (ball is too heavy if its not getting air), catch ball, reset with ball at chest (that’s 1rep). Be quick!!

15x Standing push passes against wall.  Stand 3 feet from wall, push ball from chest, parallel to floor, to the wall, catch ball as it comes off wall, repeat 14 more times.

30sec max effort row

3min rest b/t rounds

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